Nutrients for Hearing Health

Nutrients for Hearing Health: How Diet Plays a Role

You already know your diet affects your physical health, but did you know foods may also impact your hearing? Scientists are investigating how lifestyle factors, such as dietary habits, may contribute to lowering the risk of hearing loss. Your auditory system needs essential nutrients to work properly, and a balanced diet can help protect the delicate structure of your inner ear. Here’s how eating the correct nutrients for hearing may affect your hearing.

Poor nutrition may impact hearing

When considering nutrition, we often focus on its impact on heart health, its role in building muscles, and its potential effects on memory, among other aspects. But what you eat also plays a critical role in your hearing health. Studies suggest that “higher intake of lipids, carbohydrates, and sugars is typically associated with poorer hearing.” High intake of refined sugars and saturated fats is associated with increased cardiovascular and cerebrovascular risk. This may impair cochlear microvascular function through shared vascular and inflammatory mechanisms, potentially contributing to hearing loss.

Healthy diet and hearing health connections

The Brigham and Women’s Hospital in Boston, Massachusetts, conducted a study that monitored the hearing health of more than 70,000 women on various diets for 22 years. These diets included the Alternate Mediterranean Diet (AMED), Dietary Approaches to Stop Hypertension (DASH), and Alternative Healthy Eating Index-2010 (AHEI-2010). These diets favor fruits, vegetables, seeds, nuts, legumes, whole grains, seafood, poultry, and low-fat dairy.

All three also advise limiting foods that are high in sodium (salt) and LDL (low-density lipoprotein) cholesterol, discouraging consumption of refined and red meats, processed foods, and sugary drinks. The study found that women who closely followed the AMED or DASH diets had a 30 percent lower risk of hearing loss. The reduced risk of hearing loss was greater than 30 percent for those following the AHEI-2010 diet. Overall, researchers suggest that the quality of foods people consume, such as whole vs. processed, can help reduce their risk of developing hearing loss.

Nutrients that support hearing

Omega-3 fatty acids are frequently overlooked when it comes to hearing health. Omega-3 fatty acids are known for their anti-inflammatory and antioxidant properties, which are generally good for heart health. But it appears these fatty acids may also aid in maintaining good ear health by enhancing the blood flow to the inner ear, which is crucial for auditory function.

Here are some simple ways to include Omega-3s in your diet:

• Eat more fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of Omega-3.
• Use flaxseed: Ground flaxseeds can be easily added to smoothies, cereals, or salads.
• Snack on walnuts: A small serving of walnuts can provide you with a healthy dose of Omega-3.
• Consider supplements: If you’re not a fan of fish or nuts, Omega-3 supplements are widely available. However, consult your doctor before starting any new supplement regimen.

Prioritize and protect your hearing

The research suggests that diet and lifestyle habits may directly impact your hearing as well as your overall health and wellness. Taking care of your hearing through balanced nutrition is a proactive step toward maintaining quality of life. While several diets have shown positive associations with hearing health, no single plan has universally been established as superior for hearing preservation. In addition, there is no specific food that will definitely cause or prevent hearing loss; however, specific nutritional patterns may increase or reduce your risk of developing hearing loss. Adding in foods with higher nutrients and paying attention to what your current diet is missing may significantly impact your hearing over time.

Sources and References:
National Library of Medicine: Relationship Between Diet, Tinnitus, and Hearing Difficulties
National Library of Medicine: Omega-3 Fatty Acids and Cardiovascular Disease
Medical Professionals Reference: Healthful Diet Linked to Reduced Risk of Hearing Loss in Women